How much weight loss is safe and healthy in a week

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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Aren’t we always on the lookout for quick weight loss solutions? If you’re under this pressure, learn how to do it in a healthy way.

With the lightning fast lifestyles that we’re living, getting in shape has become pretty grinding! It takes a good diet, strength, patience and a huge amount of willpower to achieve the results. After all, weight loss is not a sprint, but more of a marathon, they say!

While the Internet is stuffed with information about weight loss, it becomes difficult for one to decide their beginning of their journey. People around us also add to that pressure by advertising unscientific ways of getting quick weight loss results.

Before jumping on to the bandwagon, you must know that exercise has just 30 percent contribution to your fitness, while your diet takes up the major share. And, the first thing that comes to your mind when you think of losing weight is cutting down on your diet. In all probability, what a lot of people start doing is starving yourself by skipping your meals.

Nidhi Mohan Kamal, a nutritionist, took to Instagram to quash the claims of losing weight faster. Kamal says in an Instagram Reel, “Christmas is here and New Year is here and this is also a season for weight loss resolutions! You’re gonna be bombarded with messages of losing 10 kilos in 10 days. How much is practically possible?”

Also Read: Weight loss v/s fat loss: What’s the difference and what’s better

According to Kamal, here’s the right way to calculate you weight loss per week:

  • A good calorie deficit is 500 kcal per day. If we do a little bit extra workouts, this number can go up to 600-700 kcal per week
  • Divide your calorie deficit by 9
  • This will sum up to 77 gm per week which brings us to the conclusion that we can lose around half a kg per week.

Warning people to steer away from fitness boasters, Kamal says, “Anyone promising more weight loss that this is lying!”

Watch her reel!

Therefore, when talking about weight loss, one must always keep a watch on total calories and follow a workout routine. Fad diets followed in an unscientific manner can never lead to sustained loss in weight. In fact, such extreme unsupervised diets can have serious side effects and lead to health issues. One must consult a nutritionist and fitness expert before starting any such diet, and any plan for weight loss must be done under supervision.

This holiday season, do not fall into the pressure of fast weight loss and stay away from the trap of fad diets and slimming teas! Know what you’re putting inside your body and embark on a healthy lifestyle.

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